►
From YouTube: Healthy Living | Stretching Routine
Description
Nancy Shaw has a nice, easy stretching routine that you can do at home. Total stretching time is about 14 minutes.
A
A
Am
Nancy
Shaw
with
healthy
living
today,
I'm
going
to
take
you
through
a
nice,
easy
stretching
routine
that
you
can
do
at
home.
So
let's
get
started
all
right.
Let's
get
started
we're
going
to
start
with
working
our
neck
and
then
we're
going
to
continue
working
everything
else
in
your
body.
So
with
our
neck.
Let's
just
start
by
looking
right
and
holding
it
and
then
coming
Center
and
looking
for
the
left
and
center
we're
just
going
to
drop
that
chin
down
just
feel
a
nice
relaxation
as
you
just
let
it
hang.
A
And
then
coming
up,
let's
go
ahead
and
drop
the
ear
to
one
side
and
center
and
then
to
the
other
side,
all
right.
Shoulder
rolls,
go
ahead
and
just
round
your
shoulders
to
the
back
and
then
roll
them
to
the
front
nice
and
easy
all
right.
Take
your
arms
up
inhale
and
one
arms,
just
gonna
open
to
the
front
one
over
to
the
back.
Let's
just
rotate
and
look
to
this
right
and
coming
Center,
and
then
let's
rotate
our
body
and
look
to
the
left
remembering
to
keep
that
breath.
A
Inhale
and
exhale
arms
back
down
by
your
side,
taking
it
to
a
shoulder
stretch.
Just
gently
press
right
bought
your
tricep
with
that
hand
and
right
across
your
body
and
then
that
same
arm
is
gonna.
Come
up
overhead
right
above
the
elbow
and
press
to
the
back
working
that
tricep
nice
stretch
through
the
upper
arm
and
then
the
other
side
we're
going
to
start
by
just
crossing
it
over
your
body
going
nice
shoulder
stretch
and
then
up
and
write
him
back
above
the
elbow
just
a
gentle
press.
A
All
right,
good
job,
we're
gonna,
take
it
one
foot
in
front
we're
gonna.
Take
that
other
leg
just
slightly
turned
out:
it's
a
warrior
pose,
so
your
heels
are
aligned.
We're
gonna
start
with
those
hands
on
our
hips.
This
knee
can
bend
as
much
as
you'd
like
to
or
as
little
as
you
like
to
surprise
start
holding
it
here
and
then
gently
bring
your
arms
up
overhead.
A
And
from
here,
let's
just
go
ahead
and
rotate
one
arm
to
the
front
one
arm
to
the
back.
Think
of
your
arms,
with
a
nice
long
line
reaching
to
the
front
to
the
back,
and
then
we
Bend
that
front
elbow,
and
we
just
put
that
elbow
rest
on
top
of
our
side.
Some
of
you,
like
it
a
little
bit
more
advanced,
so
you
can
take
that
hand
down
to
your
mat
or
again
just
let
it
rest
on
that
thigh.
You
want
to
keep
that
arm.
A
Lifting
those
fingers
up
to
the
ceiling,
we're
gonna,
feel
a
nice
stretch
to
the
lateral
side
of
the
body
and
then
coming
back
to
that
long
line.
One
more
time
and
then
just
returning
back
to
your
Center,
your
Mountain
Pose,
just
standing
taking
a
nice
deep
breath
here
not
being
in
a
hurry
as
we
move
from
one
pose
to
the
next.
A
A
You
can
stay
here
or
working
it
up
a
little
higher
you're
here
or
if
your
shoulders
allow
it
all
the
way
up,
and
let's
take
it
to
that
rotation
again,
one
arm
to
the
front
one
arm
to
the
back,
reaching
dropping
into
that
thigh
as
much
as
you
feel
comfortable,
relaxing
the
shoulders
bending
that
elbow
in
and
again
letting
it
either
rest
on
that
thigh
or.
If
you
like,
that
challenge
of
dropping
down
to
the
floor,
you
can
do
that
as
well.
A
All
right,
let's
just
practice,
a
little
balance
since
we
all
know
balance
needs
to
be
practiced
daily,
so
we're
gonna
start
with
our
foot
just
a
little
kickstand.
Now
this
is
a
nice
balance
pose
you
can
stay
right
here.
Hands
are
gonna,
come
to
our
heart
center.
But
if
you
like
a
little
bit
more
of
a
challenge,
you
can
start
lifting
that
leg
slightly
up
a
little
bit.
If
you
start
to
feel
wobbly,
just
drop
it
down.
A
A
And
then
we
bring
our
hands
back
to
our
Center
and
we
let
those
toes
slide
back
down
and
then
we
transfer
away
to
the
other
side
so
again,
starting
in
that
little
kickstand
again
staying
here
is
just
fine.
Try
to
find
that
focus
in
that
balance.
Just
with
your
toes
against
the
floor
or
again,
if
you
want
to
add
that
little
challenge,
you
can
lift,
take
a
deep
breath,
inhale
and
exhale.
A
And
then
slowly
coming
back
down
we're
going
to
slowly
work
our
way
down
to
the
floor.
So
let's
take
a
deep
breath
inhale.
We
call
this
a
forward
fold
when
we
extend
when
we
hinge
at
the
hips.
A
nice
modification
is
just
letting
your
floor.
Arms
rest
on
your
thighs,
letting
your
head
hang
some
people
like
again,
the
extra
challenge
is
letting
the
hands
come
all
the
way
down
to
the
mat.
A
So
as
we
do
this,
we
just
let
ourself
kind
of
hang
it's
nice
to
let
the
head
just
relax,
oh
shake
it
yeah
shake
it!
No
just
let
all
the
stress
out
of
your
neck
and
then
we're
going
to
put
one
foot
back
to
two
feet
back
and
we're
just
going
to
do
a
Down
Dog.
Now
some
people
don't
care
for
a
Down
Dog.
It
stresses
their
back
or
their
hips.
So
if
that
is
you
just
take
it
down
to
your
mat,
we
will
all
be
down
in
our
mat
in
just
a
few
seconds.
A
We're
gonna
bend
the
knees,
then
we're
gonna
come
to
what's
called
Child's
Pose,
where
we
drop
those
hips
back
on
our
heels,
and
we
just
have
a
nice
stretch
with
the
fingertips.
If
this
bothers
your
shoulders
in
any
way,
you
can
just
let
those
arms
come
behind.
Your
forehead
can
drop
them
forward
and
your
match.
A
We're
gonna
come
up
to
all
fours
to
enter
my
map
this
way,
so
you
can
see
me
a
little
better
and
we're
just
gonna
do
what's
called
cat
cow
and
with
cat
cow
we're
just
really
thinking
about
rounding
through
the
spine,
so
we're
going
to
think
about
rounding
up
and
then
flexing
through
the
spine.
What
we're
doing
is
we're
really
creating
a
lot
of
flexibility
through
that
spine
really
keeps
her
spine
healthy.
So
doing
a
few
of
these
every
day.
A
It's
a
really
great
way
to
keep
that
spine
very
healthy,
then
we're
gonna
go
ahead
and
we're
just
gonna
come
down
to
her
mat
and
a
seated
pose,
and
from
here
we're
going
to
lay
on
her
back
we're
going
to
just
draw
those
knees
into
the
chest.
Nice
and
easy
I
always
like
to
think
of
it.
As
a
slight
massage
to
the
spine,
you
can
rock
side
to
side.
A
A
A
And
coming
Center:
let's
go
ahead
and
place.
One
foot
on
the
floor
with
the
knee
bent,
extend
one
leg
up
to
the
ceiling
and
point
flex,
those
toes
again.
You
can
also
rotate
the
ankle
again.
You
can
never
move
your
ankle
enough.
So
point
and
flex
stretch
those
calves
and
let's
bend
that
knee
and
then
stretch
it
one
more
time
a
lot
of
times.
You
can
work
a
little
deeper
into
the
into
the
hamstring.
A
A
A
All
right
legs
are
gonna,
come
down,
take
those
arms
up
to
the
ceiling,
just
rotate
your
wrists
and
the
fingers,
and
don't
forget
fingers
as
you
tap
them
to
your
thumb.
A
few
times
through
keep
those
joints.
Moving
now
cross
your
arms.
Take
a
nice
big
breath,
inhale
and
exhale
and
hug
yourself
a
little
tighter
here
and
thence
to
the
other
side.
So
arms
open
we're
gonna
cross,
we're
going
to
take
a
nice
deep
breath,
inhale
and
exhale.
A
A
Whenever
you're
ready
we're
gonna
roll
on
one
side,
you
can
stay
there
for
a
moment
and
then
we're
just
gonna
gently
push
ourselves
up
to
a
seated
position.
Taking
your
time
and
I
always
tell
our
classes
come
to
whatever
position
feels
good
for
you
to
sit
in.
So
if
cross
leg
works,
go
ahead
or
legs
out
in
front
we're
just
gonna
finish
finish
this
session
with
a
nice
deep
breath,
inhale
arms
are
going
to
come
up
to
our
Center
and
then
exhale.